Sugar-Free Chilled Cucumber Mint Soup
Cool, refreshing, and delightfully light, this **Sugar-Free Chilled Cucumber Mint Soup** is the perfect no-cook dish for hot summer days or a healthy appetizer anytime. Made with crisp cucumbers, creamy Greek yogurt, and a burst of fresh mint, it’s blended to velvety perfection with zesty lemon juice, a touch of olive oil, and aromatic garlic for a flavor-packed bowl of goodness. This quick and easy recipe comes together in just 15 minutes and requires no cooking, making it ideal for busy weeknights or elegant gatherings. Completely sugar-free and loaded with wholesome ingredients, this chilled soup is a guilt-free indulgence that's as nutritious as it is satisfying. Serve it cold with a garnish of fresh mint or cucumber slices for a beautifully vibrant presentation! Perfectly suited for summer menus, low-carb diets, or anyone seeking a light, refreshing dish.
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Recipe Information
Ingredients
- 3 medium, peeled and chopped cucumbers
- 0.5 cup, tightly packed fresh mint leaves
- 1 cup plain Greek yogurt
- 2 tablespoons lemon juice
- 2 tablespoons olive oil
- 1 cup water
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 clove, minced garlic
Instructions
Start by washing and peeling the cucumbers. Cut them into chunks for easier blending.
In a blender or food processor, combine the chopped cucumbers, fresh mint leaves, Greek yogurt, lemon juice, olive oil, and water.
Add the salt, black pepper, and minced garlic to the blender.
Blend the mixture until it becomes smooth and creamy. You may need to stop and scrape down the sides of the blender to ensure everything is blended evenly.
Taste the soup and adjust the seasoning with additional salt or pepper if needed.
Once blended to your satisfaction, transfer the soup to a large bowl or pitcher and cover it with plastic wrap.
Refrigerate the soup for at least 2 hours to allow the flavors to meld and for the soup to chill thoroughly.
Stir the soup well before serving. Serve it cold, garnished with a few extra mint leaves or a slice of cucumber if desired.
Nutrition Facts
Calories |
615 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.7 g | 44% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 24 mg | 8% | |
| Sodium | 1297 mg | 56% | |
| Total Carbohydrate | 52.3 g | 19% | |
| Dietary Fiber | 13.3 g | 48% | |
| Total Sugars | 25.8 g | ||
| Protein | 34.9 g | 70% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 778 mg | 60% | |
| Iron | 13.4 mg | 74% | |
| Potassium | 2070 mg | 44% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
